Saturday 5.05.18- De-Load Week

De-Load Week...

Warm Up:
- Crossover Symmetry Iron Scap

Strength Training:
Shoulder Giant Set:
- Handstand Holds:  0x :32, :32, :32
- Front Plate Raise:  45x 10, 9, 9
- DB Lateral Raise:  25x 10, 9, 9
- ATYT:  Yellow CS Band x 10, 9, 9

Arms Warm Up Superset:
- Alternating Crossbody Hammer Curls:  10x 20, 20x 18, 30x 16
- Reverse Grip Tricep Pushdowns:  Orange GS Band x 20, 18, 16

Arms Giant Set #1:
- Alternating Crossbody Hammer Curls:  40x 10, 9, 9
- Neutral Grip DB Skull Crushers:  40x 10, 9, 9
- Elbows Out DB Extensions:  40x 10, 9, 9

Arms Giant Set #2:
- EZ Curl Bar Spider Curls:  70x 10, 9, 9
- Reverse Grip Skull Crushers:  70x 10, 9, 9
- Reverse Close Grip Bench Press:  70x 10, 9, 9

Conditioning:
10:00 AMRAP of:
- 20 Push Ups
- 20 calorie row
Score:  5 rounds + 20 push and 2 calories (120 push ups and 102 calories rowed)